Hi
Yes cambridge shakes are nice,are high in protein/bits and minerals and low in fat and carbs. Will have to see the damage tomorrow! ,also went for a run tonight so felt good really !
Yes I would love the sponge recipe please !
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Wow a run!! Well done... Do you weigh every day? How do you find that?
Sponge recipe
5 eggs separated
1/2 jar of sweetener
40g of sieved corn flour
zest of one lemon
Dash of skimmed milk
line a loaf tin with grease proof paper (you can oil it lightly instead but I find it sticks less & less fat with the paper)
pre heat oven to 180
separate 5 eggs, with the 5 whites in a mixing bowl
with the yolks mix in 40 gms of sieved cornflour
then add the lemon zest
then the sweetner
you will probably need a splash of skimmed milk to make the right consistency, it shouldn't be dry or too runny
then whisk the egg whites with an electric whisk until very stiff
then fold in gently your eggy lemony mixture, this will take a while until it's all combined
then cook middle shelf for about 23 minutes
it should really rise in the oven & look like a big loaf of bread but it will go down to tin level this is normal....
i also use dukan cocoa powder instead of lemon zest to make a chocolate one
good luck, in my eyes it's worth it & you can eat the entire thing if you want. Use a serrated knife to cut nice slices off it..
You may need to bake this a few times to tweak it depending on how sweet you like it etc...
xxxx